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2004/12/02, 08:10 AM
Hey! I am finishing an eight week cross-training program and was looking for something interesting to do next - so i found this challenge in some old issues of M&F, and i thought, what the heck - let's give it a whirl and see how well their program works!
Anyone interested in doing it with me? It is a three month plan with a specific diet and workout routine - I am going to start on Monday, December 13th.
Anyone want to join in? I will post the routine and diet info if you are interested. otherwise i will just track my own progress here and see how well it works....
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/02, 08:13 AM
Bring it on Asimmer, I think we are all ready for a new challenge. It's so nice to see you!
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Anni
*******
Hard work must have killed somebody
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2004/12/02, 08:38 AM
Okay!
Start by taking some photos in your swimsuit and writing down your beginning measurements. If you want, you can email me your beginning stats, though I am not really doing this as a competition, just a motivating challenge!
Diet plan, Month One :
If you use the meals and snacks below - here is how the nutrients work out:
5 main meals= 2,457 calories, 318g carbs, 205g pro, 35g fat
4 main meals + 1 snack = 2,450 cal, 315g CHO, 205g pro, 34g fat
3 main meals + 2 quick meals = 2,450 cal, 315g CHO, 205g pro, 24g fat
3 main meals + 3 snacks = 2,320 cal, 295g CHO, 202g pro, 36g fat
2 main meals + 2 quick meals + 2 snacks = 2,400 cal, 300g CHO, 220g pro, 35g fat
Meal choices:
8 egg whites, scrambled
1 slice fat-free cheese
2 slices whole grain bread w/4 tsp low-sugar jam OR
1 cup oatmeal w/1/2c strawberries
334 calories, 41g CHO, 37g pro, 2g fat
(462 calories, 61g CHO, 43g pro, 6g fat when subbing oats and berries)
5 oz extra-lean ground beef
1 cup pasta, cooked
1/2c low-fat marinara sauce
1 tbsp parmesan cheese
1 cup green beans
493 cal, 61g CHO, 40g pro, 10g fat
5 oz chicken breast with 2 tbsp bbq sauce
6 oz baked potato
1 cup broccoli, steamed
399 calories, 36g CHO, 49g pro, 6g fat
6 oz shrimp, grilled or broiled
1 cup brown rice
2 tbsp teriyaki glaze
1/2c each grilled onions and mushrooms
547 cal, 82g CHO, 47g pro, 45g fat (that doesn't seem right, maybe it is a typo...)
6 oz swordfish, baked or grilled (or any fish will do, i am sure swordfish is spendy)
6 oz yam w/imitation butter spray
small garden salad w/2 cups romaine lettuce and 1 cup cherry tomatoes w/2 tbsp fat-free dressing
505 cal, 54g CHO, 48g pro, 10g fat
QUICK MEALS
1 cup low-fat cottage cheese mixed to taste with cinnamon and equal (or other sweetener)
1 low-fat bran muffin (6 oz)
574 calories, 90g CHO, 36g pro, 7g fat
1 bagel (smaller size)
4 slices turkey breast
2 slices fat-free cheese
1 tbsp fat-free mayo
416 cal, 70g CHO, 27g pro, 3g fat
12 oz skim milk
4 oz water
1 scoop whey protein
1 small banan or 1/2 mango
(all blended into shake)
with 3 plain rice cakes
325 calories, 45g CHO, 33g pro, 3g fat
At Burger King -
chicken whopper - no mayo
side salad with light dressing
diet soda
500 calories, 55g CHO, 40g pro, 13g fat
SNACKS
3 plain rice cakes w/
3 slices fat-free cheese
199 calories, 30g CHO, 17g pro, 2g fat
Labrada Lean Body Gold meal replacement bar
320 cal, 28g CHO, 30g pro, 11g fat
12 oz skim milk mixed w/ 1 scoop whey protein and 2 cups fruit
332 cal, 44g CHO, 34g pro, 23g fat
Okay! make your grocery list!!!!!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/02, 08:48 AM
Now for the workouts:
Month One
I will list the routine as it appears in the article, and in parenthesis i will put my exercise chioces, since I am training at home and don't have some of the equipment listed, it should still be aprroximately the same workout)
A compound set means you do a set of each exercise one after the other, no rest inbetween (same muscle group), so you would do your press and immediately do your flye, then rest a minute and do both again.
A superset is the same, except it is opposing muscle groups.
Monday - Chest and Quads
Smith-machine Incline Press (Incline Bench press)
5 sets, increase weight each set, reps 12, 10, 8, 6, 5
Flat-bench Dumbbell Press 3 sets of 10 reps COMPOUND SET with-
Flat-bench Dumbbell flye 3 sets of 10 reps
weight same all sets
Smith-machine Squats (Barbell squats)
5 sets, weight increasing each sets reps - 12, 10, 8, 6, 5
Leg Press (I will do the lunges first and compound with leg extensions) 3 sets of 12 reps COMPOUND SET with
Alternating Dumbbell lunge 3 sets 12 reps
weight same all sets
Follow it up with 25 Minutes Interval cardio.
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2004/12/02, 08:52 AM
Month One - Tuesday Back and Hams
Pull-up 3 sets up to 10 reps, no weight (yes, this will start at 1 rep!)
COMPOUND SET with
Seated cable row 3 sets weight increasing reps 12, 10, 8
Dual Bent-over Dumbbell row 3 sets 10 reps COMPOUND SET with
Pull-down to front 3 sets of 10 reps
weight same all sets
Romanian Daedlift (stiff-legged) 3 sets increasing weight, Reps 12, 10, 8
Lying leg curl (will do with bands) 2 sets increasing wieght, Reps 12, 10 COMPOUND SET with seated or standing leg curl (seated) 2 sets, increasing weight, Reps 12, 10
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2004/12/02, 08:55 AM
Month One - Wednesday Abs and Calves
Reverse crunch 2 sets, no weight, 15-25 reps COMPOUND SET with
Crunch 2 sets, no wieght 15 reps
Standing calf raise 2 sets, 15 reps, heavy as possible
COMPOUND SET with
Seated calf raise 2 sets 15 reps, heavy as possible
Interval Cardio 25 minutes
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2004/12/02, 09:01 AM
Month One Thursday REST, Friday Shoulders and Arms
Smith machine shoulder press (DB military press or barbell press) 3 sets, increasing weight, 12, 10, 8 reps
COMPOUND SET with
Upright EZ bar row 3 sets 10 reps, same weight all sets
Seated Dumbbell lateral raise 2 sets, do five reps, drop weight, do five more (5 & 5) COMPOUND SET with
Bent-over dumbbell lateral raise 2 sets 10 reps same weight both sets
Skull-crusher 3 sets, increasing weight, 12, 10, 8 reps
SUPERSET with
Standing EZ bar curl 3 sets, weight increasing 12, 10, 8 reps
Rope pressdown 2 sets of 10 reps, same weight SUPERSET with
Hammer curls 2 sets of 10 reps weight the same
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2004/12/02, 09:03 AM
Saturday - Sports or Activity cardio 20-30 minutes. Your choice of activity, indoors or outdoors - as long as it's continuous and it keeps your heart rate up to at least 60% of your MHR.
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2004/12/02, 09:07 AM
I will keep this post for people notifying they are in for the challenge, I suggest that you seperately post Rock-hard Challenge questions and i will track my Rock-hard Challenge diet starting Monday, December 13th. The first month will get us through to January 8th, meaning we will all be on this during the holidays - what a challenge! And a headstart on those New Year's resolutions!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/02, 09:23 AM
Good deal for motivation for folks asimmer. Best of luck to you. This will not be for the sqeamish....chest and legs together?? Tough one. I can guarantee anyone who has the cahoonas to stay with this plan will see results though, especially if fat loss is your goal.
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Quoting from asimmer:
Now for the workouts:
Month One
I will list the routine as it appears in the article, and in parenthesis i will put my exercise chioces, since I am training at home and don't have some of the equipment listed, it should still be aprroximately the same workout)
A compound set means you do a set of each exercise one after the other, no rest inbetween (same muscle group), so you would do your press and immediately do your flye, then rest a minute and do both again.
A superset is the same, except it is opposing muscle groups.
Monday - Chest and Quads
Smith-machine Incline Press (Incline Bench press)
5 sets, increase weight each set, reps 12, 10, 8, 6, 5
Flat-bench Dumbbell Press 3 sets of 10 reps COMPOUND SET with-
Flat-bench Dumbbell flye 3 sets of 10 reps
weight same all sets
Smith-machine Squats (Barbell squats)
5 sets, weight increasing each sets reps - 12, 10, 8, 6, 5
Leg Press (I will do the lunges first and compound with leg extensions) 3 sets of 12 reps COMPOUND SET with
Alternating Dumbbell lunge 3 sets 12 reps
weight same all sets
Follow it up with 25 Minutes Interval cardio.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/12/02, 02:21 PM
Is this plan for a mass building or losing weight?
Is this a competition of some sort to see who could get into the best shape?
DX
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2004/12/02, 03:42 PM
This challenge is awsome Asimmer. I have my program for the next 8 weeks which I started on Monday.
Any body who completes this should post a before and after pic.
Good luck to you and everyone.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/12/03, 10:10 AM
This is to lose fat and get fitter...the winner gets a new physique:big_smile:
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Quoting from DX14AG:
Is this plan for a mass building or losing weight?
Is this a competition of some sort to see who could get into the best shape?
DX
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/05, 03:25 PM
count me in. Just finishing up the abs diet routine so its perfect timing. Will email you my stats, think this will be great motivation for me, especially through the holidays. I might even be brave enough to post a before & after pic....:laugh:
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2004/12/05, 05:22 PM
I'll give it a whirl, may have to modify for my work schedule. Natalie4162 told me about this and it sounds good. Good luck to all!
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2004/12/05, 09:18 PM
Cool, I will post Month 2 and 3 as we go, both diet and routine change.
Good luck to all!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/10, 09:24 AM
Alright - make your lists and go grocery shopping! the challenge starts this Monday - who is in?
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2004/12/11, 08:49 AM
Just looking everything over getting ready. I don't understand the following exercise :(???? Says leg press, but in bracets leg extensions? Do you mean instead of leg press you will do a compound set of lunges, and extensions?
Leg Press (I will do the lunges first and compound with leg extensions) 3 sets of 12 reps COMPOUND SET with
Alternating Dumbbell lunge 3 sets 12 reps
weight same all sets
I will email my measurements on Sunday. Good Luck everyone :dumbbell: Most of all have fun......
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2004/12/11, 09:04 AM
The info in parentheses is what exercise i will substitute because i don't have the equipment needed.
So where they say leg press compound with dumbbell lunges I will do dumbbell lunges compound with leg extensions.
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2004/12/12, 01:32 PM
I had to change the weight lifting program a bit because i simply wasn't strong enough to d some of the exercises, i know this because i tryed to do squats and probtly fell backwards with the barbell.
Anyway this is the program I'm going to start on tuesday, let me know what you think.
Tuesday
Chest and Quads
Barbell Incline Bench Presses 5 sets, increase weight each set, reps 12, 10, 8, 6, 5
Flat-bench Dumbbell Press 3 sets of 10 reps COMPOUND SET with Flat-bench Dumbbell flye 3 sets of 10 reps
weight same all sets.
Lunges with dumbbells
Leg Press 3 sets of 12 reps COMPOUND SET with leg extensions 3 sets of 12 reps weight same all sets.
25 Minutes Interval cardio.
Wednesday
Back and Hamstring
T bar rowing 3 sets 12,10,8 weight increasing COMPOUND SET with Seated cable row 3 sets weight increasing reps 12, 10, 8
One-Arm Dumbbell Rows COMPOUND SET with Pull-down to front 3 sets of 10 reps weight same all sets
Deadlift stiff-legged 3 sets increasing weight, Reps 12, 10, 8
Lying leg curl COMPOUND SET with seated or standing leg curl 2 sets, increasing weight, Reps 12, 10
Thursday
Abs and Calves
Reverse crunch 2 sets, no weight, 15-25 reps COMPOUND SET with Crunch 2 sets, no wieght 15 reps
Standing calf raise 2 sets, 15 reps, heavy as possible COMPOUND SET with Seated calf raise 2 sets 15 reps, heavy as possible.
Interval Cardio 25 minutes.
Saturday
Shoulders and Arms
DB military press 3 sets, increasing weight, 12, 10, 8 reps COMPOUND SET with Upright rowing 3 sets 10 reps, same weight all sets.
Dumbbell lateral raise 2 sets, do five reps, drop weight, do five more (5 & 5) COMPOUND SET with
Bent-over dumbbell lateral raise 2 sets 10 reps same weight both sets.
Skull-crusher done with dumbbells 3 sets, increasing weight, 12, 10, 8 reps
SUPERSET with Standing EZ bar curl 3 sets, weight increasing 12, 10, 8 reps
Rope pressdown 2 sets of 10 reps, same weight SUPERSET with
Hammer curls 2 sets of 10 reps weight the same
Sunday
Sports or Activity cardio 30-40 minutes.
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2004/12/12, 04:31 PM
I was going to stay on my bulking routine through the end of the year and start cutting in January for the summer but this sounds interesting enough to give it a try. I am printing out the info and heading for the grocery store.
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2004/12/13, 06:32 PM
harvestmoon - looks good - you could do squats with dumbbells or on the smith machine...
Welcome jdb1979! i hope you enjoy the challenge!
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2005/01/03, 09:39 AM
Hope everyone enjoyed the holidays..I am quite proud of myself, I managed to get through the past few weeks with only 2 cheat meals xmas, and new years eve (quite an accomplishment for me) I am loving the new routine except for Mondays :laugh: I have never done any compound exercises - leg presses with travelling lunges are killing me (but it feels great :dumbbell:)Good thing they are at the end of the routine because my legs are like jello after the 3rd set. How's everyone doing with the challenge??? Amy when will you be posting the routine for the upcoming month??? I am looking forward to seeing what the changes are.... p.s. darned if I can even do 1 pullup unassisted lol....got to go rest my tired legs :big_smile:
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2005/01/05, 08:26 AM
Pull-ups are a biatch!
I have been sick this week, but doing some yoga. My training partner has pneumonia! I just have some sort of nasty cold with fatigue and a sore throat, stuffy head, etc.
Here is the next month, I am delayed but will continue where I left off when I am better. i love this routine, I love how short my workouts are, though very intense!
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2005/01/05, 08:31 AM
Rock Hard Challenge - Month 2
Monday - Chest and Hams
(smith machine) Flat bench press 5 sets 12,10,8,6,5 increasing weight each set
Incline DB press 3 sets 10 reps, same weight - compound set with
Incline DB flye 3 sets 10 reps same weight
Romanian Deadlift 4 sets 12, 10, 8, 6 reps increase weight each set
Seated leg curl 2 sets 12,10 reps increase weight each set
compound with
Lying leg curl 2 sets 12,10 reps weight increasing
Interval cardio 30 minutes
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2005/01/05, 08:34 AM
Month 2
Tuesday
Abs, Calves, Cardio
Hanging knee raise 3 sets 15 reps compound set with
reverse crunch 3 sets 25 reps
Leg-press calf raise 2 sets 15 reps heavy as possible, compound set with
Seated calf raise 2 sets 15 reps, heavy as possible
Interval cardio 30 minutes
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2005/01/05, 08:39 AM
Month 2 Wednesday
Back and Shoulders
Pull-up 3 sets up to 10 reps compound set with
bent-over DB row 3 sets 10 reps same weight
Wide grip seated cable row 3 sets 10,10,8 reps increase weight each set compound with
Straight arm pull-down 3 sets 10 reps, same weight
tri-set:
seated DB lateral raise 3 sets 10, 8, 6 increase weight each set
Bent-over DB lateral raise 3 sets 10, 8, 6 increase weight
Machine (or DB) overhead press 8,10,12 reps, decrease weight each set.
Thursday is a rest day.
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2005/01/05, 08:45 AM
Month 2 Friday
Quads and Arms
(smith machine) Squats 5 stes 12,10,8,6,5 reps increase weight each set
Hack squat (or wall squat with swiss ball) 3 sets 12 reps same weight compound set with
DB lunges 3 sets 12 reps
Close-grip bench press 3 sets 12,10,8 increase weight each set superset with
Alternating DB curl 3 sets 12,10,8 increase weight each set
Rope press-down 2 sets 8,10 decrease weight for second set superset with
Rope hammer curl 2 sets 8,10 decrease weight for second set
Cardio - sprints on treadmill (or track, or even elliptical)
Minutes 0-5 warm-up, then incraese the machines spped and sprint 30 seconds, slow it down and walk 1 minute. Repeat for total of eight sprints and walks, cool down 5 minutes.
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2005/01/05, 08:50 AM
Saturday sports or cardio activity 25-30 minutes, steady state.
Here are some tips the article offers for staying on track during Month 2:
1) Take a picture and compare it to your before picture. You should see some changes.
2) Don't skip the 10 minute warm-up before your workouts - You will be able to work at a higher intensity after warming up sufficiently.
3) make sure you are lifting as much weight as you can handle with good form on each working set.
4) Follow the mix n'match menu, if you haven't been, start now! Your body will take shape faster. If you are following the diet and struggling, you might need to fine-tune. Keep a food diary for 3-7 days. Track your caloric intake and see if you are eating more or less than you thought.
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2005/01/05, 09:12 AM
Diet Plan - Month 2
Need to accelerate your fat loss? Reducing or eliminating carbs from your final main meal of the day can lower your calorie intake by up to 200 a day, translating into one-third of a pound of additional fat loss each week. This can be as simple as dropping the banana or eating only half a bagel in a quick meal.
You can follow a lower-calorie diet with a moderate carb level - about 300g a day, with 200+g protein - just by eating the 5 main meals outlined here in the daily plan. For variety and convenience, swap some meals with our 'quick meals' and 'snacks' options.
Daily Plan
Meal 1
4 egg whites
3 oz steak, grilled
1 1/2c shreddded potatoes,grilled
1/2 WW english muffin w/2 tsp low-sugar jam
525 cal, 62g CHO, 47g pro, 23g fat
Meal 2
5oz extra lean ground turkey breast
1c brown rice
1c broccoli florets or steamed spinach
1TBSP soy sauce
396 cal, 51g CHO, 42g pro,4g fat
Meal 3
6 oz Halibut (or any fish)
1 TBSP honey mustard galze
6 oz baked potato
1c cauliflower
433 cal, 42g cho, 50g pro,7 g fat
Meal 4
6 oz chicken breast
6 1/2 inch WW pita bread
2 TBSP spicy mustard
1/2c each grilled green peppers, onions
558 cal, 57g CHO, 62g Pro, 12g fat
Meal 5
6 oz Ahi tuna steak (or other fish)
6 oz yam w/imitation butter spray
small garden slad w/2 cups romaine and 1c cherry tomatoes w/2 tbsp FF dressing
505cal, 55g CHO, 49g pro,9g fat
Quick meals: Use last month's or choose from the following
Breakfast
1 cup low-fat cottage cheese mixed to taste w/cinnamon &equal
1 raisin bagel
418 cal,58g CHO,37g pro,4g fat
Tuna sandwich:
2 slices whole-grain bread
6 oz can tuna, water-packed
3 tsbp FF mayo
lettuce &tomato
small apple
436 cal, 46g CHO, 51g pro, 4g fat
Turkey sandwich:
2 slices whole-grain bread
4 slices deli-style turkey breast
2 slices FF cheese
1 TBSP ff mayo
1 tsp mustard
lettuce and tomato
small apple
312 cal,50g CHO,23g pro,4g fat
Wendy's:
Grilled chicken sandwich w/reduced cal honey mustard sauce
Ceasar salad (use 1/2 dressing)
1 carton low-fat milk
600 cal, 64g CHO, 40g pro, 19g fat
Mcdonalds:
Grilled chicken california cobb salad w/light dressing
fruit n'yogurt parfait (w/o granola)
400 cal, 34g cho, 37g pro, 13g fat
Snack 1
Meal replacement bar
200-250 cal, 30g CHO, 15-30g pro, 2g fat
Snack 2
12 oz skim milk mixed w/1 scoop whey protein and 2 cups strawberries
326 cal, 45g carbs, 33 g pro, 3g fat
Snack 3
1/2c pineapple
4 small graham crackers
3/4c low-fat cottage cheese
305 cal, 44g cho, 23g pro, 3g fat
Nutrient guide
5 main meals =
2,417 cal, 267g CHO, 250g pro, 55g fat
(that is all they listed..)
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2005/01/05, 12:11 PM
thanks looks good. hope your feeling better soon. I am assuming a tri-set is all 3 with no rest in between???
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2005/01/05, 10:46 PM
i dont suppose anyone has a link to the entire 3-month program, eh???
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2005/01/07, 12:45 PM
Yes - a set of each exercise, no rest, then rest and repeat.
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Quoting from natalie4162:
thanks looks good. hope your feeling better soon. I am assuming a tri-set is all 3 with no rest in between???
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As for a link to the whole 3 months, i don't know if Muscle and Fitness still has it up on their website or not, I have been copying it from the printed article. Try www.muscle-fitness.com
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2005/01/08, 12:26 PM
Asimmer, do you think i could use this diet with my freetrainer personal program? I just started here at FT and am trying to get back in shape so i could join the Army (again) and I am having trouble with the diet part ... mainly because I am in college and have a turbulent schedule, which doesn't allow me to eat except sporadically. That has been my main problem since I was first discharged four years ago, because I started school a few months after I got out. But they have me on a similar amount of calories .... my main goal is to lose weight and max the Army Physical Fitness Test (300 points out of three exercises: the push up, sit up, and 2-mile run). Any suggesstions would help. Thanks!:big_smile:
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Tim
"Do or do not ... there is no try."
-- Yoda (Always wise and venerable)
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2005/01/10, 08:32 AM
You could use this diet, just be sure the calorie amounts are right for you.
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"The real voyage of discovery consists not in seeking new landscapes but in having new eyes." Marcel Proust
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2005/02/23, 09:22 PM
Past month hasn't been good for my routine, fractured my wrist & haven't been able to do much at the gym. Just starting back slowly. Can you post month 3???? I am going to start month 2 over, and then move onto 3. Thanks Asimmer...
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2005/02/24, 07:58 AM
Yeah, progress has been interrupted many times here from respiratory virus... I will find Month 3 and post it soon!
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Vision without action is a daydream, Action without vision is a nightmare.
-- Japanese Proverb --
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